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El Plato saludable es un modo comer más saludable y bajar peso.

1. La mitdad de su plato debe ser de las verduras para la comida y la cena. Se puede bajar gasa y aumentar la fibra y todavía sentirse lleno/a.

2. El resto del plato se puede dividir entre granos y carne.

3. Comer menos carne y no freír la comida

4. Hay un riesgo alto de obesidad cuando una persona come mucha grasa. Se debe comer menos grasa del aceite, la mayonesa, la mantequilla, la manteca, la crema y del queso

5. Cuando se come más fibra, se sentirá lleno/a durante más tiempo. Se debe comer más fibra de fruta, verdura, los frijoles enteros, las nueces, los granos enteros y la avena

6. Hay muchas calorias que están en las bebidas y solo le haran engordarse. No tomar jugo, té dulce, soda regular, Kool-aid, Gatorade, refrescos

7. Comer sal afecta la presión arterial. Comer menos sal. No poner la sal cuando cocina la comida y comer menos comida de bolsa, caja y lata

8. Hacer más ejercicio

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The following tips are designed to help people eat healthier and lose weight. This plate technique is designed to help people find a way to eat healthier.

1. Fill half the plate with vegetables for lunch and dinner. This allows you to decrease fat, increase fiber and still feel full.

2. The rest of the plate can be divided into 2 parts. One for grains and the other part is for meat. This will help limit the portion size of meat to a normal serving size.

3. Red meat should be limited to no more than 2 times per week. Also, food should not be fried. Foods should be baked or steamed.

4. Foods high in fat not only make us gain weight, but also contribute to higher risks of diabetes and cardiovascular disease. Limit the following foods: Whole milk, sour cream, lard, back fat, cream cheese, mayonnaise, oil and French fries.

5. Eating more fiber can help you feel fuller for longer. This means you will not feel hungry after you eat! Foods that are high in fiber are: fresh/dried fruit, vegetables, whole grain bread, whole grain pasta, beans, nuts and oatmeal.

6. We often consume too many calories through our drinks and this just adds to weight gain! Limit: Juice, soda, Kool-aid, Gatorade and sweet tea

7. Eating a lot of salt can increase the risk for high blood pressure. Do not add salt to your food while cooking or at the table. Also, foods that come in a box, bag or can usually have a lot of salt, try to avoid these foods.

8. Avoid foods that are high in fat and sugar…a double whammy!! Both fat and sugar can make you gain weight. Limit chocolate and ice cream.

9. Get more exercise!! Physical activity is a great way to release stress, lose weight and decrease blood pressure. It can also help to prevent diabetes, high blood pressure and weight gain. Why not give it a try?

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El primer tema de interes, es el estrenimineto. El estrenimiento es comun en madres embarazadas, y en los bebes que se estan acostrumbrando a la leche entera (destetando). Tenga en cuenta que si su nina/o es menor de un ano y esta sufriendo de estrenimiento, ud debe llevardo con el doctor.

***Vamos a recomendar tres cosas faciles para mejorar el estreñimiento***

1 Aumentar la fibra en la dieta. Esto se logra incrementando la cantidad de fruta, verdura, granos y nueces.

2. Aumentar los liquidos, preferiblemente agua y jugos naturales

3. Incluir el ejercicio en la vida diaria. Recomendamos caminar por lo menos 30 o 60 minutos al día. Esto aumenta el movimiento del intestino y mejora el estreñimiento.

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The first topic I would like to cover is constipation because it is a common discomfort during pregnancy and many children experience it when weaning to whole milk from breast milk or formula. If your child is under 1 year of age, please consult with your provider. Also, please remember that children may choke on small pieces of food. Always supervise your child while eating.

***Constipation can be relieved by 3 simple things***

1. Introduce more fiber into your or your child’s diet.

Foods that are great sources of fiber are: Fruit, vegetables, whole grain bread, whole grain pasta, beans, natural peanut butter and whole grain hot or cold cereals

2. Drink plenty of liquids. Water and juice are great sources!

3. Try to increase physical activity, especially after a meal.

Walking 30-60 minutes after a meal is an excellent way to get more physical activity!

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